Consumption of lesser sodium in your dietary meals might be important to help slash your blood pressure levels, but eating more of these meals is helpful for your arteries and heart too.

BetterRead has collected a list of food items that will help you low down a high blood pressure.

Baked potato

This tasty food item is a rich source of potassium and magnesium, two main nutrients to stop the blood pressure from rising. A potassium-rich diet is an aid to the body to become more effective at flushing out excess sodium from your body, that can be a cause to raise blood pressure, and magnesium helps in the promotion of healthy blood flow.

Skim milk

A cold glass of skimmed milk supplies you with a solid serving of both Vitamin D and calcium, nutrients that work as a team to help your blood pressure from being lowered down by 3 to 10 percent. That means a fifteen percent reduction in various heart diseases. People with low levels of calcium are at high risk of rising blood pressure.


This wonderful veggie is an ultimate source of the blood-pressure-regulating minerals such as calcium, magnesium, and potassium. In fact, the rich amount of these three minerals is a telltale symptom of many food items to lower down blood pressure. Broccoli sprouts might be an aid to reduce cardiovascular disease, blood pressure, and stroke. Broccoli sprouts are rich in compounds that might be an aid to reduce the damage to the arteries, which may play a major role in high blood pressure.

Beet juice

People with high blood pressure who drank almost eight ounces of beet-root juice a day experienced a reduction in their blood pressure for almost 10mm Hg, according to a study by the American Heart Association. The magic ingredient in it is a nitrate, that turns out to be nitric oxide, a type of gas that widen our blood vessels and aids in the blood flow as well. A glass of beet juice in a day could be helpful to keep your blood pressure at a healthy and a lower level.

Sesame and rice-bran oils

The people who cooked with a blend of these two oils that are easily available at health food stores saw a major drop in their blood pressure as compared to those with the decrease followed by taking medications. Researchers came to the fact that this effect is due to the oil’s antioxidants such as sesamol, Sesamin, sesamolin and oryzanol and fatty acids as well.


Bananas are rich in the lowering of blood pressure due to potassium in it, one banana consists of about 420 milligrams or 11 percent of the 4,700 milligrams that is recommended to be consumed on a daily basis. However, many vegetables such as white beans and avocado and much more are actually having a high rate of potassium.

Dark chocolate

Yes, you can consider it one of the tastiest ways to be heart healthy. Dark chocolate is enriched with such a type of antioxidant, known as flavanols, that makes the blood vessels more elastic. You can stick to at least an ounce or less than that a day and make sure that your dark chocolate contains at least 70 percent of cocoa in it.


You can sprinkle ground flax seed on to your meals as it can create a major impact to lower down your blood pressure. A study conducted showed the fact that the participants with high blood pressure and peripheral arterial diseases ate 30 grams that is almost an ounce of milled flaxseed on a daily basis and after six months, their systolic blood pressure decreased down by 15 mm Hg, on an average and their diastolic blood pressure also dropped by 7mm Hg.


A recent study discovered that the adults who drank 330 mL of pomegranate juice on a daily basis for at least four weeks, both their diastolic and systolic blood pressured had a major drop down. So, it is time to swap your morning orange juice with pomegranate juice as a healthy heart alternate.


Intaking the perfect amount of whole grains and dietary fiber is important to maintain a normal blood pressure; an oatmeal is a tasty source of both them combined. Classic studies have proven that eating an oatmeal can low down both diastolic and systolic blood pressure. Moreover, the fiber is helpful in maintaining a healthy weight of the body and also prevents obesity from happening, a major risk factor for high blood pressure.

We would love to hear your views on this one.

Also Read: Ten Changes That Happen To Your Body When You Hydrate Yourself More

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